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CrossFit Sebring

Don't Wish for it.....EARN IT!!

Today's WOD

Today's WOD Post New Entry

 

 

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Monday 09/13/21 TEAM CHALLENGE

Posted by Lisa Celentano on September 12, 2021 at 10:15 PM Comments comments (8)

 CHOOSE FROM 4:15 or 5:30pm SESSIONS TODAY!

 

TEAMS OF 3 must complete 2 ROUNDS AFAHP!!

Move 370 LBS of weight, one at a time
RIG WALK
RUN 200m as a TEAM
Move 370 LBS back
BALANCE BEAM - ROPE SWING
2 RFT

Thursday 09/09/21 OLD SCHOOL MEDLEY

Posted by Lisa Celentano on September 8, 2021 at 4:20 PM Comments comments (48)

Let's play.........OLD SCHOOL!!  Come "enjoy" my ONE MINUTE MEDLEY of BOOTCAMP type fun!

ONE MINUTE MEDLEY

BOX LUNGES WITH PUSH PRESS
PUSH OFFS - BASKETBALL DRILL
SIT & STAND - MED BALL
DECLINE PUSH UPS - OFF BENCH
CROSSOVERS with WEIGHT
PULL UPS

Do each exercise for 60 seconds, move to next drill
 2 -3 ROUNDS
3 Min. Rest Between Rounds
12 - 18 minute total work-out....PIECE OF CAKE!!

My son's birthday present - tossed in the jeep to hang that awesome license plate on!!!

Wednesday 09/08/21 Lynne & Nicole

Posted by Lisa Celentano on September 7, 2021 at 4:40 PM Comments comments (11)

SKILL WORK:  HOLLOW ROCKS  

https://youtu.be/hGwi6-YyjPo

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I love both of these WODS, so I generally combine them for a little twist.  Let's see whatcha got!!
2 WOD SESSIONS TODAY: 
 4:15 PM & 5:30 PM

 TODAY'S WOD:   LYNNE & NICOLE

5 Rounds for MAX REPS

400m RUN
BODYWEIGHT BENCH PRESS
PULL UPS

Tuesday 09/07/21

Posted by Lisa Celentano on September 6, 2021 at 8:05 PM Comments comments (17)

5 rounds for time of:

 

Run 400 meters

7 wall climbs

2 rope climbs, 15 ft.

https://youtu.be/p9Dij31d4s0



Monday 09/06/21 13 Heroes of Kabul

Posted by Lisa Celentano on September 6, 2021 at 7:55 PM Comments comments (0)

Thursday 09/02/21 Partner LADDER

Posted by Lisa Celentano on September 1, 2021 at 5:45 PM Comments comments (43)

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This is where we COMBINE the workers from the gigglers...and make exercise FUN!!

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Here's how it works: Pick a partner
PARTNER #1  -  MB Clean/Lunge LADDER,
Partner #2 -  Lunge/MB Clean LADDER.

Push each other to finish together...then grab that BONUS for extra credit!!

 

 LADDER WOD

MED BALL CLEANS 10-9-8-7-6-5-4-3-2-1

REVERSE DB LUNGES 1-2-3-4-5-6-7-8-9-10

 

 BONUS:      100 DOUBLE UNDERS   -or-

300m FARMER'S WALK 30/45#

 

 

 

Wednesday 09/01/21 SKILL: Hang Squat Clean

Posted by Lisa Celentano on August 31, 2021 at 4:30 PM Comments comments (7)

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2SESSIONS TODAY!
4:15 PM  *  5:30 PM  WOD w/Lisa

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WOD:  5RFT

5 OH SQUATS
10 TOES TO BAR
15 DUMBBELL HANG SQUAT CLEAN
20 DOUBLE UNDERS

Tuesday 08/31/21 "TABATA THIS"

Posted by Lisa Celentano on August 30, 2021 at 5:40 PM Comments comments (11)

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"TABATA THIS"

8 Rounds, 20 Sec. work, 10 Sec. rest:

BATTLEROPE

JUMPING PULL UPS

MED BALL SIT UP 

DB BURPEE DL 

Monday 08/30/21

Posted by Lisa Celentano on August 29, 2021 at 9:10 PM Comments comments (5)

For time:

 

75 kettlebell swings

Run 1 mile

75 kettlebell swings

 

♀ 35 lb. KB ♂ 50 lb. KB


Thursday 08/26/21 "The 9" and Squat Challenge

Posted by Lisa Celentano on August 25, 2021 at 6:25 PM Comments comments (28)

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Today is a GREAT review for some of you...and a GREAT start for others!  In order to acheive GREATness in CrossFit...and in LIFE....you have to build a FOUNDATION....here it is!!  
3 ROUNDS of 5 REPS each

1.  AIR SQUAT
2.  FRONT SQUAT
3.  OVERHEAD SQUAT

4.  SHOULDER PRESS
5.  PUSH PRESS
6.  PUSH JERK

7.  DEADLIFT
8.  SUMO DEADLIFT HIGH PULL
9.  MEDICINE BALL CLEAN

             We'll "cool down" with a SQUAT CHALLENGE to Moby's  "Bring Sally Up"


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